Running (Road) warm up/down 30:13 4.0 km (7:33 / km) +197m6:04 / km ahr:126 max:160 shoes: NB Zante v3 (black)
Walk/running warm up, to central then from thornleigh.
6 PM
Orienteering intervals 55:15 11.08 km (4:59 / km) +146m4:41 / km ahr:169 max:184 shoes: NB Zante v3 (black)
Fun flag chasing hit out at westleigh, 6x8/1 and I finished the O in 42:49 (~8.9km) then looped around the ovals to complete he final reps. While the 2:11 remaining suggests another flag could have been got, one of those minutes woulda been walking – might have gained an extra 10 points from the 30 pointer left out there, but I'm happy I stuck to the plan.